Cranberry bean raw vs. Black turtle bean — In-Depth Nutrition Comparison
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A recap on differences between cranberry bean raw and black turtle bean
- Cranberry bean raw is higher in folate, fiber, selenium, and zinc, yet black turtle bean is higher in iron, copper, vitamin B1, and phosphorus.
- Black turtle bean covers your daily iron needs 46% more than cranberry bean raw.
- Cranberry bean raw contains 4 times more selenium than black turtle bean. While cranberry bean raw contains 12.7µg of selenium, black turtle bean contains only 3.2µg.
- The glycemic index of black turtle bean is lower.
Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Beans, black turtle, mature seeds, raw.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more ZincZinc | +65% |
| Contains less SodiumSodium | -33.3% |
| Contains more SeleniumSelenium | +296.9% |
| Contains more CalciumCalcium | +26% |
| Contains more PotassiumPotassium | +12.6% |
| Contains more IronIron | +74% |
| Contains more CopperCopper | +25.9% |
| Contains more PhosphorusPhosphorus | +18.3% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more FolateFolate | +36% |
| Contains more Vitamin B1Vitamin B1 | +20.5% |
| Contains more Vitamin B3Vitamin B3 | +34.4% |
| Contains more Vitamin B5Vitamin B5 | +20.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
| Contains more FatsFats | +36.7% |
| Contains more WaterWater | +12.6% |
~equal in
Protein
~21.25g
~equal in
Carbs
~63.25g
~equal in
Other
~3.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.078 g
Polyunsaturated fat:
Poly. Fat
0.387 g
| Contains more Mono. FatMonounsaturated fat | +35.9% |
| Contains more Poly. FatPolyunsaturated fat | +36.2% |
| Contains less Sat. FatSaturated fat | -26.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 5mg | 8.7mg | 46% |
| Folate | 604µg | 444µg | 40% |
| Fiber | 24.7g | 15.5g | 37% |
| Copper | 0.794mg | 1mg | 23% |
| Selenium | 12.7µg | 3.2µg | 17% |
| Zinc | 3.63mg | 2.2mg | 13% |
| Vitamin B1 | 0.747mg | 0.9mg | 13% |
| Phosphorus | 372mg | 440mg | 10% |
| Potassium | 1332mg | 1500mg | 5% |
| Vitamin K | 5.6µg | 5% | |
| Protein | 23.03g | 21.25g | 4% |
| Calcium | 127mg | 160mg | 3% |
| Manganese | 0.92mg | 1mg | 3% |
| Vitamin B3 | 1.455mg | 1.955mg | 3% |
| Vitamin B5 | 0.748mg | 0.899mg | 3% |
| Vitamin B6 | 0.309mg | 0.286mg | 2% |
| Vitamin B2 | 0.213mg | 0.193mg | 2% |
| Magnesium | 156mg | 160mg | 1% |
| Carbs | 60.05g | 63.25g | 1% |
| Polyunsaturated fat | 0.527g | 0.387g | 1% |
| Vitamin E | 0.21mg | 1% | |
| Fats | 1.23g | 0.9g | 1% |
| Calories | 335kcal | 339kcal | 0% |
| Net carbs | 35.35g | 47.75g | N/A |
| Sugar | 2.12g | N/A | |
| Sodium | 6mg | 9mg | 0% |
| Saturated fat | 0.316g | 0.232g | 0% |
| Monounsaturated fat | 0.106g | 0.078g | 0% |
| Tryptophan | 0.273mg | 0.252mg | 0% |
| Threonine | 0.969mg | 0.894mg | 0% |
| Isoleucine | 1.017mg | 0.938mg | 0% |
| Leucine | 1.838mg | 1.697mg | 0% |
| Lysine | 1.58mg | 1.459mg | 0% |
| Methionine | 0.346mg | 0.32mg | 0% |
| Phenylalanine | 1.245mg | 1.149mg | 0% |
| Valine | 1.205mg | 1.112mg | 0% |
| Histidine | 0.641mg | 0.592mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
64%
60%
Minerals Daily Need Coverage Score
117%
135%
Comparison summary
Which food is lower in Sugar?
Cranberry bean raw is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Cranberry bean raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Black turtle bean is lower in Saturated fat (difference - 0.084g)
Which food is lower in glycemic index?
Black turtle bean is lower in glycemic index (difference - 15)
Which food is cheaper?
Black turtle bean is cheaper (difference - $0.8)
Which food is richer in minerals?
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.